By Terry Cobb-CPT, CES

I had to ask myself this very question recently when I began cleaning out my garage.   Some of you may know that I have gone down 3 dress sizes since I began working here at YPB.   After over 2 years of maintaining my new weight, I discovered that I still had not thrown out my larger clothes.  Many were expensive suits that I had worn in a previous job.  Eeeek!  I thought to myself, remembering how much I had paid for the suits.  Most were 3 sizes too big for me now.  “What if…” I thought to myself.  I have always hated throwing out something I “may” use again.  The thought of donating all of my suits, ate at me.  But then I remembered…I have reached my goal and I’M NOT GOING BACK! I decided that day to continue to move forward.   There are no “maybe’s” for me.  I will continue to press on.  Yes, I have had minor setbacks here and there, but I also have had many more successes and will continue to build on those, not my failures.  So out they go!  To the Goodwill where they will do someone else some good!

Maybe your success involves something besides your past wardrobe.  Perhaps you have began eating “clean” and have discovered a cupboard full of old junk food you have hung onto “just in case”.  Throw it out! You are planning for success, remember?  You get the idea.  So be encouraged, and build your success upon another success not your past!

By Lisa Wright, CFT

*1½ cups coconut water
1 T lemon juice
½ C plain low-fat yogurt, preferably Greek-style
1 C packed baby spinach
2 T unsalted almonds
1 T honey
½ t almond extract
⅔ C frozen blueberries

Place all ingredients into a blender in the order listed, and blend until smooth, about 30 seconds. Serves one.

Per serving: 307 calories; 15 g protein; 7 g fat (2 g saturated); 51 g carbs, 10 g fiber; 405 milligrams

FYI:  Have you ever used coconut water in your smoothies?  Here are some great facts on coconut water:

*Naturally refreshing, coconut water has a sweet, nutty taste. It contains easily digested carbohydrate in the form of sugar and electrolytes. Not to be confused with high-fat coconut milk or oil, coconut water is a clear liquid in the fruit’s center that is tapped from young, green coconuts.  It has fewer calories, less sodium, and more potassium than a sports drink. Ounce per ounce, most unflavored coconut water contains 5.45 calories, 1.3 grams sugar, 61 milligrams (mg) of potassium, and 5.45 mg of sodium compared to Gatorade, which has 6.25 calories, 1.75 grams of sugar, 3.75 mg of potassium, and 13.75 mg of sodium.

By Terry Cobb-CPT, CES

One of the latest topics around the studio has been the use of bee pollen for weight loss.  When my client asked me if it worked, I told her I wasn’t sure.  I am a skeptic, by nature, due to the many weight loss claims that pop up daily.  As trainers, we are inundated with weight loss information.  It’s challenging, at best, to wade through the many claims being made.   I decided to do a little research into bee pollen and its various uses.   I found many websites that touted the many health benefits of bee pollen and some referencing weight loss.

I discovered bee pollen consists of plant pollens collected by worker bees combined with plant nectar and bee saliva, usually a mixture of pollen species from several different plants. The pollens are packed by the insects into small dust pellets that are then used as a food source for the male drones. Commercially, the pollen is gathered at the entrance of the hive by forcing the bees to enter through a portal partially obstructed with wire mesh that brushes the material off the hind legs into a collection vessel. Because of the increasing popularity of bee pollen as a health food, this means of pollen collection has been supplemented by collection directly from the hives.

Articles in the popular press suggest that athletes could enhance performance by ingesting bee pollen; however, an investigation conducted by the National Athletic Trainers’ Association with Louisiana State University swim team members found no beneficial effect. 1

Weight loss claims have not been substantiated  by any credible medical source that I could find.  The main ingredient in the bee pollen that supposedly aids in weight loss is lecithin.  Lecithin is a fat that is essential in the cells of the body. It can be found in many foods, including soybeans and egg yolks.  It is also used as an emulsifier in foods.

Bee pollen products are a classic example of the current fallacies of the supplement industry. The claims made for such products are full of hype but are completely unsubstantiated by rigorous scientific evidence. What little evidence that was found shows that it is ineffective. What passes for “scientific” evidence on promotional websites are ancient tales and anecdotes. Further, there are increasing safety concerns about bee pollen products, mainly from the potential for allergic reactions but also including organ toxicity. 2

1.  Montgomery PL. Bee pollen: wonder drug or humbug? New York Times . February 6, 1977;5:1,7.
2.  http://www.sciencebasedmedicine.org/index.php/bee-pollen-supplements-not-safe-or-effective/

By Terry Cobb, CPT-CES

Warm up for 5 minutes:

Jumping Jacks 1 minute
Squats 1 minute
Kettle Ball or Dumbbell Swings 1 minute
Jumping Jacks 1 minute
Squats 1 minute

Equipment:  Cardio Machine & Stability Ball

Cardio:

Perform Tabata Drill three times for a total of 18 minutes:

Using a treadmill, cycle or elliptical machine increase intensity of the machine and/or increase to a speed that is high intensity for 20 seconds, then slow the pace down to recover for 10 seconds .  Repeat this circuit eight times.  Bring your cardio machine down to a recovery rate for 2 minutes.  Repeat this drill, including the rest intervals for a total of 18 minutes.  This is a great way to boost the metabolism and get a high calorie burn in a very short amount of time.

Muscle Conditioning:

Complete each of the following exercises and then repeat the circuit two more times.

Stability Ball Push up:

Position your body on top of the Stability ball. Place hands in front with feet on the ball and chest nearly touching the floor.  Push up until your arms are straight, keeping your hips in line with your shoulder.  Lower back to where your chest nearly touches the floor.  Repeat for 8-12 reps.

Stability Ball Wall Squat:

Stand with your arms by your side and stability ball positioned at your low back level, against a wall.  Squat down, lowering your body toward the floor, making sure your knees are not extended out past your toes.  Push through your heels to return to start position.  Repeat  for 8-12 reps.

Stability Ball Arm to Leg Transfer:

Lie on your back, straight – holding the stability ball overhead, with your arms fully extended.  Raise your arms and legs straight to the middle and transfer from your hands to between your ankles.  Lower your arms and legs and repeat in the opposite direction.  Transfer the ball back and forth every rep.  Repeat for 20 alternating reps.

By Terry Cobb, CPT-CES

Lisa and I had a very good conversation this morning around caloric intake and the need for people to realize that drastically cutting calories,  does their body a grave disservice.  We were discussing our new Weight Management program and the great information found in the manuals the participants will receive.   BMR (Basal Metabolic Rate) is discussed in detail in one of the chapters.

 BMR supports your bodily functions that occur without conscious awareness.  This includes heartbeat, breathing, maintenance of body temperature and the sending of nerve and hormonal messages to direct these activities.  They are the basal processes that maintain life.  The amount of energy required to maintain these functions is called your BMR.  For example, Lisa and I must consume between 1233 and 1277 calories, respectively, just to maintain our processes of life. Please note, this doesn’t include calories needed for daily physical activities.  You would need additional calories for that.   The chart below will give you a brief idea of how those calories are used:

Energy expenditure breakdown

BMR generally decreases with age and with the decrease in lean body mass (as may happen with aging).   Increasing your muscle mass, increases BMR.

Illness, previously consumed food and beverages, environmental temperature, and stress levels can affect one’s overall energy expenditure as well as one’s BMR.  Any decrease in calories below this BMR will result in a decrease in lean muscle tissue.  This slows the metabolism which leads, eventually to an increase in body fat to protect the body from the perceived starvation.  So, you see, there is a science behind healthy weight loss and/or maintenance.  Use the handy link below to discover your own Basal Metabolic Rate.  How are you doing?

http://www.bmi-calculator.net/bmr-calculator/

By Terry Cobb-CPT, CES

Mistake #1: You go to the grocery store following a workout.

Most of us have heard the old adage about not grocery shopping when we’re already hungry, right?  But what about after a workout?  Oftentimes we are ravenous after working out.  By the time you have cooled down and got your shopping cart, guess what?  Hunger can strike.  Pretty soon, we are loading our carts up with “quick fixes” knowing we need to replace that lost glycogen!  The quick fix may not be a “healthy” quick fix.

Plan:  Try to eat directly after your workout or carry a small post-workout snack.  Also remember to plan exactly what you are going to buy and stick to that list.

Mistake #2: You buy a food simply because it’s organic.

Just because a food is “organic” doesn’t mean it’s healthy or that it’s good for you. Organic chocolate or organic desserts are still “chocolate” or a “dessert”.  They still contain calories and fat.

Plan: Read the nutrition label, as you would any other food label.  How much fat, sodium and sugar does it contain?  What are the serving amounts, etc.

Mistake # 3: Purchasing various products because they are “made with real fruit.”

Just because a product shows fruit on its label, doesn’t necessarily mean it’s made with fruit.  Oftentimes dyes and artificial sweeteners are used to give it a “fruity” flavor.

Plan:  Try to eat whole pieces of fruit.  If the product you are eating doesn’t contain “real” pieces of fruit, do not buy it.

Mistake #4: You avoid frozen produce and assume it’s not as nutritious as fresh.

Despite good intentions we find that we have several items in our crisper that are now wilted because we did not have the chance to use them this week.

The Plan: Stock up on frozen produce—it stays good for up to a year.   Frozen food can still be nutritious and they taste great.  We don’t have to worry about looking for produce that is “in” season.  We can enjoy it year round.  Farm fresh produce, on the other hand, may have travelled for several weeks, been exposed to light, heat and many handlers before reaching your table.

Mistake #5:  Buying Anything from the Checkout Lane Aisles

The items conveniently located at the checkout lanes are designed for impulsive shoppers.  They are things like, wrapped snacks, little gadgets, soft drinks and convenience type items.  The items here have a higher markup than most items.

Plan:  Most items have a generic version that can be found in another section of the store-which will be far cheaper. So avoid the last minute impulsive purchases!

So the next time you are in the grocery store, remember to try to put your family’s money toward purchases that will not only satisfy their appetites and nourish their health but that will save you a whole lot of money and prevent excess waste.

YPB Training Studio offers Grocery Shopping Tours for a very nominal fee.  This is a great opportunity to help you read and understand food labels.  Your guide will answer specific questions and help you to make better informed choices when you shop for your family.  Check out our website at http://ypbtrainingstudio.com/supermarket-shopping-tours/   to find when our next Grocery Shopping Tour will be held.

What Do You Know About Your Body?

Do you know the most accurate form of measurement for health and weight-management? How about what the word “calorie” relates to? Believe it or not these are a few of many questions some of us are not sure how to answer.

Test how much you know about your body by click the image below to print out your very own quiz or by clicking here.

Answers can be found below the quiz.

By Terry Cobb-CPT, CES

A fitness assessment is a great way to evaluate your fitness level.  As trainers, we realize that you are a complex human being with a mind, soul, body and spirit.  We try to address each as we determine your assessment needs.  An assessment includes a series of measurements:

• to determine current health conditions, risks or limitations
• to learn about past injuries or surgeries
• to assess current fitness level
• to identify fitness goals, interests and motivation for exercising
• to identify appropriate training options
• to establish methods to track progress and evaluate program success
• to create a one-on-one relationship and establish appropriate expectations for both the athlete and the trainer

As Fitness Professionals, one of our goals is to prevent you from reaching a fitness plateau.  Reassessing your progress can give us a better idea of where you are, specifically.  We may change your workout program, add cross training or change the modalities of the exercises.  Assessments can also reinforce some positive behaviors.   For instance, if a client is aware that their trainer is going to reassess them, they are more likely to adhere to the program that has been set before them.  We all need and want that positive affirmation.

Now that you know some reasons “why” we assess and reassess, the next question people usually ask is “how often should I be assessed?” That really depends upon a few factors. Clients have various goals and needs.  As a general rule of thumb, we will re-evaluate approximately every 4-6 weeks.  If a client is trying to lose body fat, specifically, we will encourage them to weigh weekly and do a body composition monthly.   Measuring inches lost can be very motivating for clients that are changing their body composition, as well.   They may not see a huge change on the scale, but inches lost will surely encourage them to keep going. We may also evaluate their nutrition journals to determine if their nutrition needs to be changed up a bit.  As strength is increased, the fitness assessment will reveal the areas of progress.  Emotions can also factor in.  If a client is going through an unusually emotional time, the stress of having another expectation could push them further away.  In this case, we may wait to assess the client when their stress level has come down.

Mainly, it is important to have something in place vs. not having a plan at all. Whether you are assessed frequently or occasionally-you will always have some idea of where you are and where you need to be and that is key to success!

We have had a few questions arise from one of our YPB clients this past month.  Now that the holidays are over, Martha had some very good questions regarding post holiday health and some ways to burn off those extra calories.   She asks, “What could I have done differently?” “What can I do to get back on track?” and “What can curb my cravings?”

Our most successful clients have been those who have a plan in place before the holidays begin and have found success by doing the following things:

1.  Adhering to regular workouts (designed by a trainer).  The YPB Studio has incorporated the Winter Power Program that consists of Cardio resistance training.  This type of training combines strength training and short one minute intervals of intense cardiovascular exercises.   This type of training is geared to burn mass calories and boost metabolism.  Adding small things like using the stairs and parking your car farther away from your destination equals extra caloric burn!

2.  Following a meal plan that includes breakfast every day, frequent small meals, fruits and veggies at each meal and sufficient water.

3.  Eating a healthy snack before attending holiday gatherings.  Limiting alcohol, caffeine, energy drinks and soda.

4.  Removing temptations from the house

5.  Getting 6-8 hours of sleep

6.   Asking for help when feeling overwhelmed

7.  Having a nonfood reward system

8.  Enjoying fun and humor!

9.  Moving their Focus Away From Food

10.  Learning to curb their food cravings

Continually eating the food you constantly crave, may just strengthen the habit. The more you eat sweets, the more you reinforce the cravings for sweets.  So should you go cold turkey? No. Feeling deprived of a favorite food often backfires and you end up eating too much. You can indulge in it, but just do it less frequently. We suggest an “eat off day” where you take one day to indulge in the foods you crave-with moderation, of course!  Do it in a portion-controlled way.

Don’t let yourself get too hungry.  We recommend eating 6 small balanced meals throughout the day.  This way, you stabilize your blood sugars and limit the possibility of eating whatever’s in sight-simply because you are “starving”.

It’s better to have a steadfast plan. Make sure to have sugarless gum on hand, for example, ready to pop into your mouth when the craving strikes. Or make it routine to take a walk at that time.  Habitually, you replace that craving.

So, when the holidays roll around next year, have your plan in place.  Set yourself up for success.  Curb your cravings now and you will be way ahead of the game when temptation rears its ugly head!

Read More:  http://www.webmd.com/diet/features/the-facts-about-food-cravings?page=3

What is Dynamic Balance?

By Terry Cobb, ACSM-CPT

Dynamic balance is the act of using control while moving the center of gravity over a changing base of support.  The gait sequence is an excellent example of dynamic balance because the body has to transition and control its center of gravity from one leg to the other when walking or running. On one hand, balance is a simple concept that refers to the ability to hold a specific position. Balance is often trained with exercises that require the individual to maintain stability and control a stable center of mass over an unmoving base of support (e.g., single-leg stand).  If daily-life activities only involved slow-motion movements with limited ranges of motion, then static-balance exercises would be an extremely effective way to train.  However, during many of life’s activities, balance occurs by having to control your “dynamic balance”.   Dynamic balance is also critical for improving agility, as it allows for a more efficient change in direction

Traditional balance exercises are limited due to the lack of full range of motion exercise, but are good in the sense that they are often quite functional by virtue of their ability to simulate whole body movements in an off-balance position.  Improved multi-directional balance also translates into a reduced risk for lateral ankle sprains, which account for nearly half of all injuries among competitive and recreational athletes.

Ideally, dynamic balance requires that both the right and left sides of the body allow symmetrical range-of-motion of the mobile joints (ankle, hip, thoracic spine). Symmetrical joint motion maximizes movement efficiency of the body. Optimal mobility of the hips and thoracic spine allows proper counter-rotational movement of the arms and legs. Training for optimal dynamic balance while in motion requires training both sides of the body to work synergistically. Specifically, the left hip has to work with the right shoulder and the right hip has to work with the left shoulder.

Read More: http://www.netplaces.com/krav-maga-for-fitness/balance-and-coordination/dynamic-balance.htm

http://www.acefitness.org/blog/3053/5-bosu-exercises-for-dynamic-balance

Check out our video on YouTube for Exercises you can do to increase your Dynamic Balance:

http://youtu.be/tyl2KkLGS3k